Description
Mediterranean chicken salad provides a delightful low-carb keto-friendly meal combining grilled chicken, crisp vegetables, and zesty herbs. Packed with protein and healthy fats, this refreshing dish will satisfy you while supporting nutritional goals.
Ingredients
Scale
- 2.5 cups / 300g shredded cooked chicken
- ⅓ cup / 50g crumbled feta cheese
- ½ cup / 75g diced bell pepper (any colour)
- ⅓ cup / 50g sliced black olives
- ¼ cup / 40g diced red onion
- ¼ cup / 10g fresh basil leaves, cut into ribbons
- ½ cup / 120g mayonnaise
- 1 tbsp / 15ml lemon juice
- 1 tbsp / 15ml extra virgin olive oil
- ½ tbsp / 7g Dijon mustard
- ½ tsp Italian seasoning (optional)
- 1/8 tsp ground black pepper
- 1/8 tsp sea salt
Instructions
- Chicken Preparation: Shred cooked chicken into uniform, bite-sized pieces using two forks, ensuring a consistent texture throughout the salad.
- Vegetable Precision: Finely dice bell peppers and red onions, creating uniform cubes that distribute evenly and provide a crisp crunch to the Mediterranean-inspired dish.
- Cheese and Olive Incorporation: Crumble feta into delicate fragments and slice black olives into thin rounds, adding tangy and briny Mediterranean flavor notes to the salad.
- Herb Infusion: Delicately chop fresh basil leaves into ribbons, releasing their aromatic essence and introducing a vibrant green visual element to the mixture.
- Dressing Creation: Whisk together mayonnaise, lemon juice, extra virgin olive oil, Dijon mustard, Italian seasoning, black pepper, and sea salt in a small bowl until the mixture becomes smooth and harmoniously blended.
- Final Assembly: Combine all prepared ingredients in a large mixing bowl, thoroughly coating each component with the zesty dressing and ensuring uniform flavor distribution.
- Flavor Development: Let the salad rest for 10-15 minutes before serving, allowing the ingredients to marinate and develop a more complex and integrated taste profile.
Notes
- Precise Chopping Matters: Cut vegetables uniformly to ensure consistent texture and even flavor distribution throughout the salad.
- Resting Time is Crucial: Let the salad sit for 10-15 minutes before serving to allow ingredients to marinate and develop deeper, more complex flavors.
- Dressing Technique: Whisk dressing ingredients thoroughly to create a smooth, well-integrated sauce that coats each ingredient perfectly.
- Feta and Herbs Transformation: Crumble feta into irregular pieces and chop basil into ribbons to maximize flavor release and visual appeal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 490
- Sugar: 2g
- Sodium: 800mg
- Fat: 44g
- Saturated Fat: 7g
- Unsaturated Fat: 30g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 90mg